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Kat

Wednesday 22.03.23

Updated: Mar 20, 2023

 

Fitness:

A. 4 x 5 (each side) OT2M

Back Rack Front Foot Elevated (4") Split Squat


B. 2 Rounds for max reps:

In 2 minutes:

20/15 Cal Echo Bike

Max Strict Chin Ups


- 1 min rest -


In 2 minutes:

20/15 Cal Echo Bike

Max Wall Walks in the remaining time


- 1 min rest -


In 2 minutes:

20/15 Cal Echo Bike

Max Russian Kettlebell Swings (32/24kg)


- 1 min rest -


*Score is total points:

Points per rep

Strict Chin = 2 points

Wall Walk = 3 poiints

Swings = 1 point


Performance:

A. See Fitness


B. 2 Rounds for max reps:

In 2 minutes:

20/15 Cal Echo Bike

Max Rope Climbs


- 1 min rest -


In 2 minutes:

20/15 Cal Echo Bike

Max Wall Walks in the remaining time


- 1 min rest -


In 2 minutes:

20/15 Cal Echo Bike

Max Kettlebell Snatches (24/16kg)


- 1 min rest -


*Score is total points:

Points per rep

Rope Climb = 5 points

Wall Walk = 3 poiints

Snatch = 1 point


Sweat:


Every 6 minutes for 30 minutes (5 sets)

30/23 Calorie Echo Bike

12 Burpee Box Jump Overs (24/20")

500/425m Row


Weightlifting:


(0 - 21 min)

A. Snatch OT90:

2 Rounds through

2 x 70%

1 x 80%

1 x 80%

1 x 82-85%

1 x 82-85%

1 x 87-90%

1 x 87-90%


(25 - 43 min)

B. Back Squat: (OT3M)

2 x 70%

2 x 75%

6 x 80%

4 x 85%

2 x 90-92%%

2 x (more if last felt OK, or less if it was really hard)

 

Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitor's programming, contact us at info@crossfitclaremont.com.au to be added to the private group or follow on our Beyond the Whiteboard track. Join our private Slack group to be updated with announcements, news and info. The link to join is here.



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